Zach Dorworth That Flex Life Shoulder Superset Central

Smells Like Gains

Exercise

Rep Range

EZ bar upright rows

8 - 10

Seated EZ bar overhead press to overhead shrug

6 - 8

Overhead lateral raise

7 - 9

Res band lateral raise

8 - 10

Res band rear delt flies

8 - 10

Standing DB front raise

6 - 8

Rest

90 seconds

Repeat set

3 times

Delts Going Right

Exercise

Rep Range

Standing overhead side cable press

10 - 12

Standing res-band lat raise

8 - 10

Plate front raise

8 - 10

Cross cable rear delt flies

10 - 12

Rest

45 seconds

Repeat set

4 times

A Tool For Big Shoulders

Exercise

Rep Range

Standing overhead DB press

10 - 12

Straight cable lat raise

8 - 10

Cross cable lat raise

8 - 10

Cable front raise

8 - 10

Bent cross cable rear delts

9 - 12

Rest

60 seconds

Repeat set

3 times

The Deltoid Regulator

Exercise

Rep Range

Seated DB lat raise

8 - 10

Seated DB front raise

6 - 8

Bent rear delt DB flies

8 - 10

​Seated res band lat raise

10 - 12

Rest

70 seconds

Repeat set

3 times

Shoulder-Trap Sabotage

Exercise

Rep Range

Seated overhead DB press

10 - 12

Res. band lateral raise

12 - 15

Seated DB lateral raise

6 - 8

​Seated DB front raise

6 - 8

Bent DB rear delt flies

6 - 8

Overhead DB shrug

8 - 10

Full overhead lat raise

6 - 8

Rest

120 seconds

Repeat set

3 times

Delt Nasty Pump

Exercise

Rep Range

BB clean & double press

4 - 6

Wide BB upright rows

8 - 10

Seated DB front raise

6 - 8

Seated res. band lat raise

8 - 10

Seated DB rear delt flyes

8 - 10

Rest

75 seconds

Repeat set

3 times

Slayer's Anthem

Exercise

Rep Range

Standing cable behind back wide overhead press

8 - 10 

Seated DB lat raise

8 - 10

Seated band lat raise

6 - 8

Standing plate front raise

6 - 8

Bent DB rear delt flyes

10 - 12

Rest

60 seconds

Repeat set

3 times

Jay Is Back Deltoid Stack

Exercise

Rep Range

Standing wide cable shoulder press

8 - 10 

BB upright rows

6 - 8

Resistance band lat raise

6 - 8

Standing DB front raise

8 - 10

Bent cross cable rear flyes

10 - 12

Rest

60 seconds

Repeat set

3 times

Freestyle Lat Game

Exercise

Rep Range

BB clean & double press

8 - 10 

Lateral raise machine

8 - 10

Plate front raise

6 - 8

Band rear delt flies

10 - 12

Rest

45 seconds

Repeat set

3 times

Mr. & Mrs. Shoulder Sesh

Exercise

Rep Range

Seated cable OH press

10 - 12

Band lat raises

7 - 9

Plate front raise

6 - 8

Reverse pec dec

10 - 12

Rest

45 seconds

Repeat set

3 times

Barbell Cable Combo

Exercise

Rep Range

BB clean & double press

5 - 7

Cable lateral raise

7 - 9

Cross cable lateral raise

8 - 10

Cable front raise

8 - 10

Cross cable rear flies

10 - 12

Plate front raise

6 - 8

Rest

60 seconds

Repeat set

3 times

Young Money Deltoids

Exercise

Rep Range

DB overhead press

7 - 9

DB lateral raise

6 - 8

Band lateral raise

4 - 6

Bent lateral raise

8 - 10

Standing plate raise

6 - 8

Band rear delt flies

12 - 15

Rest 

45 seconds

Repeat

3 times

EZ Delts

Exercise

Rep Range

EZ bar clean & double press

5 - 7

EZ bar upright rows

7 - 9

Standing DB front raise

8 - 10

Band rear delt flies

10 - 12

Rest

45 seconds

Repeat set

3 times

The Original 

Exercise

Rep Range

DB overhead press

6 - 8

DB later raise

6 - 8

Band lateral raise

6 - 8

Bent rear delt flies

6 - 8

DB front raise

6 - 8

Band rear delt flies

8 - 10

Rest 

45 seconds

Repeat set

2 times

Article: 5 Minute Deltoid Dominator

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